Barbell hip thrust alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the barbell hip thrust, best matches first.
- Back extensionTrains the glutes, same movement, needs flat bench.
- DeadliftTrains the glutes, same movement, needs barbell.
- Glute bridgeTrains the glutes, same movement, no equipment.
- Power cleanTrains the glutes, same movement, needs barbell.
- Single-leg hip thrustTrains the glutes, same movement, needs flat bench.
- Trap bar deadliftTrains the glutes, same movement, needs trap bar.
- Dumbbell Romanian deadliftTrains the glutes, same movement, needs dumbbells.
- Kettlebell swingTrains the glutes, same movement, needs kettlebells.
- Romanian deadliftTrains the glutes, same movement, needs barbell.
- Single-leg Romanian deadliftTrains the glutes, same movement, no equipment.
- Back squatTrains the glutes, needs barbell and squat rack.
- Box squatTrains the glutes, needs barbell, squat rack and plyo box or step.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
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